Comparing Nutrients in 300 calories Boiled Kohlrabi VS Tomato Paste

Weight per 300 calories

• Boiled Kohlrabi: 1035g
• Tomato Paste: 366g

Canned Tomato Paste has 2.8 times more energy per unit of mass than Boiled and Drained Kohlrabi, which is average in comparison to other foods. Boiled Kohlrabi having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Kohlrabi or Tomato Paste?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kohlrabi	21%	3%	76%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Boiled Kohlrabi	Tomato Paste	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.14g	1.77% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	1.14% 0.37g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	3.27% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.2% 69.2g	53.2% 69g	130g per day for Men 19-50 years
Sugars	40% 29g	61.5% 44.6g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	29.5% 21.4g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 21g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	30% 11.4g	39.5% 15g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	28.2% 16g	56g per day for Men 19-50 years

Vitamins

	Boiled Kohlrabi	Tomato Paste	Recommended Dietary Allowance
Vitamin A	2.3% 20.7μg	31% 278μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.2% 4.03mg	70.3% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	60.8% 0.79mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	31% 124μg	11% 44μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	621% 559mg	89% 80mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	36% 5.38mg	105% 15.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.86% 1.03μg	34.8% 41.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kohlrabi	Tomato Paste	Recommended Dietary Allowance
Calcium	26% 259mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	148% 1.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	51.7% 4.14mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	46.8% 197mg	36.6% 154mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	48% 1.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	66.5% 466mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	103% 3517mg	109% 3710mg	3400mg per day for Men 19-50 years
Selenium	15% 8.28μg	35.3% 19.4μg	55μg per day for Men 19-50 years
Sodium	14.5% 217mg	14.4% 216mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	25.2% 934g	7.27% 269g	3700g per day for Men 19-50 years

Boiled Kohlrabi VS Tomato Paste Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Kohlrabi or Tomato Paste?

Lets compare vitamin content per 300 calories of Boiled Kohlrabi vs Tomato Paste:

• 300 calories of Boiled Kohlrabi have 1.9 times more Vitamin B1, 3.2 times more Vitamin B5, 2 times more Vitamin B6, 2.8 times more Vitamin B9 and 7 times more Vitamin C than Tomato Paste.
• While 300 kcal of Canned Tomato Paste contain 13.4 times more Vitamin A, 2.7 times more Vitamin B2, 2.8 times more Vitamin B3, 2.9 times more Vitamin E and 40.3 times more Vitamin K than Boiled and Drained Kohlrabi.
• 300 calories of Boiled Kohlrabi have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled and Drained Kohlrabi as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Kohlrabi vs Tomato Paste:

• 300 calories of Boiled Kohlrabi have 2 times more Calcium, 1.3 times more Magnesium, 1.3 times more Manganese, 1.5 times more Phosphorus, 1.4 times more Zinc and 3.5 times more Water than Tomato Paste.
• While 300 kcal of Canned Tomato Paste contain 2.6 times more Iron and 2.3 times more Selenium than Boiled and Drained Kohlrabi.
• Both Boiled Kohlrabi and Tomato Paste contain similar levels of Copper, Potassium and Sodium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Kohlrabi have 11.3 times more Omega 3 than Tomato Paste.
• While 300 kcal of Canned Tomato Paste contain 1.5 times more Sugars and 1.3 times more Fiber than Boiled and Drained Kohlrabi.
• Both Boiled Kohlrabi and Tomato Paste offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Tomato Paste provide inadequate amounts of Omega 3
• Both Boiled and Drained Kohlrabi as well as Canned Tomato Paste provide inadequate amounts of Omega 6 in 300 calories.